Concepts of Health

and Fitness

A Classroom-Based Assessment

High School

A Component of the

Washington State Assessment Program

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rights reserved. Educational institutions within the State of Washington have

permission to reproduce this document. All other individuals wishing to reproduce this

document must contact OSPI.

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STOP

1 1

Fitness Assessment

Today you will take the High Sc hool Concepts of Health and Fitness

Assessment.

Directions to the Student

There are several different types of questions on this test:

1. Some questions will ask you to choose the best answer from among four

answer choices. Eac h of these items is worth one point.

2. Some questions will ask you to write your answer in an answer box.

� Some of these questions are short. They ask you to write an answer and

to explain your thinking using words. Each of these items is worth two

points.

� Others ask for more details or more thinking. These questions also

provide you with more room for your answer. Each of these items is

worth four points.

Here are some important things to remember as you take this test:

1. Read eac h question carefully and think about the answer.

2. If answer choices are given, c hoose the best answer by filling in the circle

in front of your answer.

3. If an answer box is provided, write your answer neatly and clearly inside

the box and show all your work. Cross out or erase any work you do not

want as part of your answer.

4. You should ha ve plenty of time to finish every question on the test. If you

do not know the answer to a question, go on to the next question. You can

come bac k to that question later.

5. When you reach the word STOP in your booklet, do not turn the page.

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1 Whic h of the following stretching programs would best improve the

overall flexibility of a student?

A. Fifty minutes, once a week

B. Twenty minutes, once a week

C. Five minutes, three da ys a week

D. Thirty minutes, three da ys a week

2 Carmen, after years of a sedentary lifestyle, wants to start an

exercise program. Whic h of the following routines represents the

safest form of exercise that Carmen should carry out at the start of

her program?

A. V igorous aerobic dance three times a week

B. Brisk w alking for thirty minutes every other day

C. Running three to five miles every other day

D. Swimming for one hour five times a week

Fitness

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3 In which of the following occupations would a person most likely

ha ve to maintain the highest level of physical fitness to effectively

perform his or her job?

A. Chef

B. Attorney

C. Science teacher

D. Construction worker

4 List two c hanges that could happen to a person as that person ages

that would affect his or her exercise program.

Change 1:

Change 2:

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5 The w arm up phase of a workout will help reduce the risk of which of

the following conditions?

A. Pulled muscles

B. Heart disease

C. Heat stroke

D. Sore throat

Fitness

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6 Maria is a high sc hool student who spends too much time in front of

a TV and computer screen. Maria� s overall level of fitness is low. The

FITT principle is indicated below:

? F Frequency�how often

? I Intensity�at what intensity

? T Time�for how long

? T Type�the type of activities she

should do

� Choose one of the five

health-related fitness components .

� Create a plan for Maria using the

FITT principle that would help her

to improve her level of fitness in

this component.

Health-related fitness component:

Fitness

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7 Whic h of the following exercises and desired outcomes best illustrates

the principle of specificity?

A. Push-ups to gain flexibility

B. Pull-ups to decrease body fat

C. Bicep curls to increase muscular strength in biceps

D. Repetitions of hea vy weights to increase muscular endurance

8 Which of the following c haracteristics is the most important part of a

safe and effective weight loss program?

A. Special foods and supplements must be purchased.

B. Elimination of certain food groups is emphasized.

C. Strategies for lifestyle c hanges are provided.

D. F ast results are guaranteed.

Go On

Fitness

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9 The following occupations place different physical demands on the body.

Occupation One:

Thirty-two-year -old Lori works as an

accountant. She spends much of her day

working at the computer. Her body fat

percentage is above the healthy level for

her age. Lori goes for a twenty-minute walk

once a week.

Occupation Two:

Thirty-two-year -old Mary is a landscaper. Her

job involves digging and lifting. Her body fat

percentage is at a healthy level for her age.

Mary does not exercise outside of her work

day.

� Choose one of the individuals above.

� Describe one change this particular

individual needs to make to her life to

improve her current level of fitness.

� Explain how this c hange will improve her level of fitness.

Individual chosen:

Change:

Explain how this change will improve her level of fitness:

Fitness

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10 If J ered increases his level of physical activity without increasing his

food intake, what is the most likely effect on Jered� s body?

A. Jered would lose weight.

B. Jered would gain weight.

C. Jered would gain musc le mass.

D. Jered would lower his c holesterol.

11 Da ve is a student who knows that participating in a regular exercise

program provides many benefits.

� Name two mental benefits that Da ve may gain by participating

in a regular exercise program.

� Provide a specific example of how each mental benefit will impact

Dave�s life.

Mental benefit 1:

Impact on Dave�s life:

Mental benefit 2:

Impact on Dave�s life:

Fitness

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12 Sue has been sic k with the flu for the last week and now is feeling

better. She is concerned because her regular workout schedule has

been interrupted by her illness.

Whic h of the following strategies should Sue use when resuming

her workout?

A. Resume at a lower level of intensity.

B. Resume at the same level of intensity.

C. Resume after three weeks so she may fully recover.

D. Resume at a higher level of intensity.

13 Whic h of the following dietary practices would have the most

positive impact on the overall physical performance of an athlete?

A. She should consume more proteins than carbohydrates.

B. She should consume energy bars and sports drinks.

C. She should balance her intake of nutrients.

D. She should eliminate her intake of fats.

Fitness

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14 W arm up and cool down are two training principles that are an

important part of any fitness program. Choose two of the remaining

training principles listed below and explain the role of each in an

exercise program.

� Specificity

� Diminishing returns

� Overload

� Progression

� Reversibility

� Rest and recovery

Training principle 1:

Role in exercise program:

Training principle 2:

Role in exercise program:

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Fitness

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15 Ajas w ants to join a fitness club in order to improve his level of fitness.

Given this fitness goal, whic h of the following qualities should be of least

importance to Ajas when considering a fitness club?

A. There are celebrities who endorse the fitness club.

B. The fitness c lub equipment is well maintained.

C. There is qualified staff at the fitness club.

D. The fitness c lub meets personal needs.

Go On Go On

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16 Willis, a 22-year -old college student, has not exercised since high school.

His lifestyle is sedentary, and his diet is poor. The results of a fitness

evaluation show that he is in the unhealthy range in muscular strength,

cardiorespiratory endurance, and body composition.

� List four personal changes that W illis could make to help him reach his

fitness goals.

Change 1:

Change 2:

Change 3:

Change 4:

Fitness

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17 Becky w ants to improve her overall level of fitness. Given this fitness goal,

which of the following qualities should she seek in a personal trainer?

A. A trainer who emphasizes body building practices

B. A trainer who endorses certain products and equipment

C. A trainer who informs c lients of choices that meet their needs

D. A trainer who promotes the philosophy that pain will result in gain

18 Pam wants to switc h from being a member of the school chess club to

being a member of the school trac k team. This change will result in a

significant increase in her level of physical activity.

� Pam would like to sta y at her current weight. Explain how Pam will be

able to maintain her current weight during track season.

� In your answer, discuss the relationship that exists between calorie

intake and energy demands.

Go On

Fitness

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19 Steve has asthma. Whic h of the following actions should Steve take

first if he w ants to begin an exercise program?

A. Consult a physician for medical guidance

B. Start an aerobic fitness program

C. Begin a home exercise program

D. Hire a personal trainer

20 Showing unrealistic body images of men and women in

advertisements is a common wa y many advertisers may mislead the

public in an effort to sell health and fitness products.

Describe two additional examples of how advertisers may mislead

the public in an effort to sell health and fitness products.

Example 1:

Example 2:

Fitness

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21 Maria takes a push-up test to measure her arm strength. Which of the

following explanations describes why it is important for Maria to follow

the exact directions or protocol when performing a push-up test?

A. So that Maria will receive a true measurement of her ability

B. So that Maria will receive the highest score possible

C. So that Maria will improve her aerobic capacity

D. So that Maria will improve her flexibility

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Fitness

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22 J uanita sprains her ankle while playing tennis. Marcus tells her to use the

RICE method of first aid to help her heal her injury.

� Name the action that is associated with each letter in the

acronym RICE.

� Describe the first aid treatment that is associated with each action.

Treatment:

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Fitness

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23 Whic h of the following groups of leisure activities best promotes

cardiorespiratory fitness?

A. Bowling, darts, fishing

B. Woodworking, pottery, sewing

C. Archery, knitting, photography

D. Hiking, canoeing, in-line skating

Fitness

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24 J esse keeps a record of his workouts in a log book.

Describe two wa ys that the information in this log book can be used to

help Jesse meet his fitness goals .

25 Whic h of the following health risk factors may be controlled?

A. Age

B. Stress

C. Gender

D. Heredity

One way the information in this fitness log can be used:

Another way the information in this fitness log can be used:

Fitness L

o g

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Fitness

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26 F ernando knows that there is a process that must be considered when

setting fitness goals. Whic h of the following factors is least important for

F ernando to consider when he sets his fitness goals?

A. His goals must be specific .

B. His progress must be measurable.

C. His plan must inc lude specific action steps.

D. His goals must be ac hieved in a short period of time.

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27 Whic h of the following long-term benefits may result from including

weight-bearing exercises in an exercise program?

A. Aerobic capacity will be increased.

B. Osteoporosis will be prevented.

C. Diabetes will be prevented.

D. Flexibility will be increased.

28 Who would be the best person to ask to obtain accurate information about

a weight loss product?

A. A salesperson from the product�s company

B. A friend who has used the product

C. A licensed healthcare professional

D. An editor of a health magazine

W e

ig h

L o s s

r o d u

Fitness

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2222

Fitness

29 W ade completed a fitness test at his school. He was tested in three separate

areas. His score in eac h area and the Minimum Health-Related Standard

for eac h particular area are illustrated in the chart below.

W ade needs to improve his score in all three test areas.

� Choose two of the three test areas.

� For each of the two areas chosen, provide one suggestion that may help

him improve his score in each particular area.

One area that needs improvement:

One suggestion for improvement:

Another area that needs improvement:

One suggestion for improvement:

Test Area Wade�s Score Minimum Health-Related

Standard

Sit-and-reach (inches) 6 8

Curl-ups 20 24

Push-ups 11 16

30 Andre w ants to set fitness goals for himself. Which of the following pieces

of information is essential for Andre to know before he can set personal

fitness goals?

A. His past level of fitness

B. His current level of fitness

C. The fitness level of his friends

D. The fitness level of his parents

Fitness

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1. Student Name:

2. Date of Birth:

3. Gender: (Circle One) M F

4. I.D. Number:

(Optional)

5. Race/Ethnic Group: (Circle One)

1 American Indian/Alaskan Native

2 Asian/Pacific Islander

3 Black/African-American, not of Hispanic origin

4 Hispanic

5 White, not of Hispanic origin

6 Multi-racial (two or more of the above)

6. Enter the following:

Grade:

Teacher:

School:

City:

State:

Last Name

First Name

Month Year

01 = January

02 = February

03 = March

04 = April

05 = May

06 = June

07 = July

08 = August

09 = September

10 = October

11 = November

12 = December

Middle Initial

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